Bodybuilding With Shoulder Problems

Even with the best training methods, injuries and muscle and joint problems occur. "Shoulder pain shouldn't stop you from being successful in bodybuilding," says Natalie Barnett, a national-level bodybuilder and owner of the Metamorphosis Training Center in Louisville, Ky. While your shoulder problem heals, use your time constructively, concentrating on your weaknesses and re-evaluating your training program.

The Shoulder

The head of the humerus and the glenoid of the scapula form the shoulder. While the shallow cup of the glenoid maximizes your range of motion, it also makes this complex joint prone to injury. Zachary Kerr and his colleagues at Ohio State report that the shoulder is one of the most common injury sites in weightlifters.

Stay Positive

A shoulder problem doesn't mean you can't exercise. "Find an activity you can do without aggravating the injury," says Barnett. During the acute injury stages, try exercises that work other parts of the body, such as walking, bicycling and yoga. Don't neglect the muscles you can train like your arms, legs, abdominals and low back. Champion bodybuilders are not always the biggest athletes on the stage. Frank Zane won three Mr. Olympia titles against much larger competitors by displaying perfect muscle proportion and master posing. Judges score competitors on muscle symmetry, muscle definition, presentation skills and muscle size to determine the winners. By devoting time normally spent on shoulder workouts to these areas, you improve your chances of placing higher in your next competition.

Re-evaluate Your Training Methods

"A lot of shoulder problems are related to improper form," says Natalie Barnett. In addition, over-training, improper warmup and decreased flexibility can all increase your chances of developing an injury. To avoid these, Barnett suggests seeing a trainer or coach to evaluate your program. "Having someone watch your form can make a huge difference in how you work out," says Barnett.

Conclusion

Sculpting the perfect form requires rigorous training, careful planning and attention to detail. With appropriate treatment and rest, and sometimes surgery, shoulder problems generally improve with time and need not end your bodybuilding career.